Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
Beginner and Intermediate athletes should be shooting for at least 90 seconds of rest in each of the first 3 rounds. For advanced athletes, this rest interval can be pushed to 60 seconds for the first 3 rounds. Please make adjustments in reps/distance to achieve this requisite rest.
Five sets of:
Back Squat x 5-6 reps @ 20X1
Rest 2-3 minutes between sets
B.
Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
For time:
1200 Meter Run
30 Box Jump-Overs (24"/20")
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24"/20")
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24"/20")
10 Toes to Bar
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by...
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)
B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees
Time cap: 15 minutes
If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 - because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.
Three sets of:
Half-Kneeling SA Dumbbell Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 35% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
youtu.be/hDPO55YTqk4
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 35% of your 1-RM Deadlift tension at lockout.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
15 Toes to Bar
15 Deadlifts (225/155 lbs)
Complete as many rounds and reps as possible in 35 minutes of:
500/400 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)
A,
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
In teams of two, alternate tasks to complete six rounds for time of:
500/400 Meter Row
400 Meter Run
30 Kettlebell Sumo Deadlifts (32/24 kg)
25 Wall Ball Shots (20/14 lbs)
20 Push-Ups
Time cap = 45 minutes
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2" Below the Knee
Start around 70-75% and build to 85% of your 1-RM Snatch.
Immediately followed by...
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
Aim to perform these at around 87-90% of your 1-RM Snatch.
B.
Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Kettlebell Snatches (24/16 kg - 9 each arm)
12 Chest-to-Bar Pull-Ups
For time:
1000/800 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
100 Double-Unders
1000 /800Meter Row
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4-5 reps @ 20X1
Rest 2-3 minutes, and then reduce the load by 5-10% and perform...
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Front Squats (50/35 lb DBs)
12 Toes to Bar
12 Burpee Box Jump-Overs (24"/20")
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds
*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps
B.
Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest 30-60 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
youtu.be/598ivjniWkg
Rest 60-90 seconds
B.
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2022/22.1
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run (together)
30 Kettlebell Swings each while partner holds Front-Leaning Rest on Rings
20 Toes to Bar or Knees to Elbows each while partner performs 20 Push-Ups
10 Wall Walks (5 each)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps @ 20X1
Rest 2-3 minutes, and then reduce the load by 5-10% and perform...
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
"Speed Limit"
For time:
75/55 Calories of Assault Bike
75 Wall Ball Shots (20/14 lbs)
Every 4 minutes, for 32 minutes (8 sets) for max load:
500/400 Meter Row
3 Snatches
3 Ring Muscle-Ups
Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
In Teams of 2
For Time 4000/3400 Meter Row
Partner A starts on the Rower
Partner B completes 3 rounds of
3 Burpees
6 KB Swings
9 Air Squats
When Partner B completes the 3 rounds, Partner A and Partner B switch. Partners will continue to switch until they accumulate the 4000/3400 Meter Row.
Three sets of:
Deadlift x 8 reps
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
youtu.be/Yv56p4YtQJ0
Rest 60-90 seconds
B.
15 Minute AMRAP (Teams of 2, Partners Alternate Rounds)
Cindy
5 Pullups
10 Pushups
15 Air Squats
Every 5 Minutes Starting at 0:00 Partners Run 200 Meters